Here is a 45-minute to 1 hour Strength, HIIT, Cardio Workout for Luke

Before we begin, Luke, let’s define some important terms:

• Metabolic Equivalent of Task (MET): This is a measure of energy cost of physical activity. 1 MET is the rate of energy expenditure while at rest. The MET of an exercise is higher for more intense activities.
• One-Rep Max (1RM): This is the maximum amount of weight that you can theoretically lift for one repetition of a given exercise. It’s often used to determine the appropriate weights for different exercises and to track strength progress over time.
• Rate of Perceived Exertion (RPE): This is a scale (usually from 1 to 10) that is used to measure the intensity of your exercise. The RPE scale measures feelings of effort, strain, discomfort, and/or fatigue experienced during physical activity.

Considering your current physical activity level, your goals, and the types of exercise you enjoy, a good workout for you would incorporate strength training with dumbbells, cardio, and HIIT.

Here’s a suggested workout for you:

1. Warm-up (5 minutes, MET ~3, RPE ~2-3): Light cardio such as jogging on the spot or jumping jacks to increase heart rate and prepare the body for exercise.
2. Strength Training Circuit (20 minutes, MET ~6, RPE ~6-7): For all strength exercises, choose a weight that is approximately 60-70% of your 1RM. Each exercise is performed for 45 seconds followed by 20 seconds of rest. This will help to build strength while also promoting muscular endurance.
   • Dumbbell Squats (Quadriceps): Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees and hips to lower your body as far as you can, then push up to return to the starting position.
   • Dumbbell Bench Press (Chest): Lie on a flat bench with a dumbbell in each hand at chest level. Push the dumbbells up until your arms are fully extended, then slowly lower them back down.
   • Bent Over Rows (Back): Stand with a dumbbell in each hand and lean forward from your hips. Lift the weights up to your chest, keeping your elbows close to your body.
   • Bicep Curls (Biceps): Stand with a dumbbell in each hand and your arms fully extended. Curl the weights up to your shoulders, then slowly lower them back down.
   • Overhead Tricep Extension (Triceps): Stand with a dumbbell in each hand and your arms fully extended above your head. Lower the weights behind your head, then lift them back up.
   • Dumbbell Lateral Raise (Shoulders): Stand with a dumbbell in each hand and your arms at your sides. Raise the weights out to the sides until they are at shoulder level, then slowly lower them back down.
3. HIIT Circuit (10 minutes, MET ~8, RPE ~7-8): Perform the following exercises in a circuit, with little to no rest between exercises. Each exercise is performed for 45 seconds followed by 15 seconds of rest.
   • Jump Squats: Stand with your feet shoulder-width apart, lower into a squat, then jump up as high as you can. Land softly and immediately lower into the next squat.
   • Push-ups: Start in a high plank position, then lower your body until your chest nearly touches the floor. Push up to return to the starting position.
   • Mountain Climbers: Start in a high plank position, then bring one knee towards your chest. Quickly switch legs, bringing the other knee towards your chest.
   • Jumping Lunges: Start in a lunge position, then jump up and switch legs in mid-air. Land softly and immediately lower into the next lunge.
   • High Knees: Stand with your feet hip-width apart, then run in place while lifting your knees as high as possible.
   • Burpees: Stand with your feet shoulder-width apart, lower into a squat, kick your feet back into a push-up position, return to the squat position, and then jump up as high as you can.
   • Plank Jacks: Start in a high plank position, then jump your feet out to the sides as if doing a horizontal jumping jack. Jump them back together to return to the starting position.
   • Butt Kicks: Stand with your feet hip-width apart, then run in place while kicking your heels up to your glutes.
   • Alternating Side Lunges: Stand with your feet hip-width apart, then take a big step out to the side and lower into a lunge. Push off your foot to return to the starting position, then repeat on the other side.
   • Tuck Jumps: Stand with your feet shoulder-width apart, lower into a slight squat, then jump up as high as you can while tucking your knees into your chest. Land softly and immediately lower into the next jump.
4. Cardio – Running (10 minutes, MET ~8, RPE ~7-8): You can do a 10-minute run at a moderate to high intensity, based on your preference.
5. Cool Down (5 minutes, MET ~2, RPE ~1-2): Light stretching to help the body recover and to prevent muscle stiffness.

This workout includes strength training to help build muscle and increase your metabolism, running for cardiovascular fitness, high-intensity interval training to burn calories, and stretching to improve flexibility and aid recovery. Considering the MET values for each activity and the time spent, this workout would burn approximately 300-400 calories. As always, consult with a healthcare provider before starting this or any other new workout regimen.